Comparing Nutrients in 1 pound Cereals ready-to-eat, QUAKER, CAP VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, CAP	7%	19%	74%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, CAP	Dried Beechnuts	Recommended Dietary Allowance
Energy	65.2% 1891kcal	90% 2613kcal	2900kcal per day for Men 19-50 years
Fat	43% 42g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	55.6% 17.8g	81% 26g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	482% 7.7g	1.6g per day for Men 19-50 years
Omega 6	56.7% 9.64g	491% 83.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	274% 357g	117% 152g	130g per day for Men 19-50 years
Sugars	209% 151g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	32.2% 12.2g	NA	38g per day for Men 19-50 years
Protein	57.5% 32.2g	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, CAP	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	4.03% 36.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	578% 6.94mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	604% 7.86mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	577% 92mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	711% 9.24mg	239% 3.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1762% 7049μg	128% 513μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	78% 70.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18.4% 2.77mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, CAP	Dried Beechnuts	Recommended Dietary Allowance
Calcium	4.1% 41mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	338% 3.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	1041% 83.3mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	74.5% 313mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	NA	264% 6.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	126% 880mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	136% 4613mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	NA	55μg per day for Men 19-50 years
Sodium	224% 3366mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	630% 69.4mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, CAP VS Dried Beechnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals ready-to-eat, QUAKER, CAP versus 1 lb of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals ready-to-eat, QUAKER, CAP vs Dried Beechnuts:

• 1 pound of Cereals ready-to-eat, QUAKER, CAP has 5 times more Vitamin B1, 4.7 times more Vitamin B2, 23.2 times more Vitamin B3, 3 times more Vitamin B6 and 13.8 times more Vitamin B9 than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains more Vitamin C than Cereals ready-to-eat, QUAKER, CAP.
• 1 pound of Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin C
• Both Cereals ready-to-eat, QUAKER, CAP as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Cereals ready-to-eat, QUAKER, CAP vs Dried Beechnuts:

• 1 pound of Cereals ready-to-eat, QUAKER, CAP has 7.5 times more Iron, more Magnesium, more Phosphorus, 19.5 times more Sodium and 42.5 times more Zinc than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 6 times more Copper and 4.3 times more Potassium than Cereals ready-to-eat, QUAKER, CAP.
• 1 pound of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Cereals ready-to-eat, QUAKER, CAP as well as Dried Beechnuts lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals ready-to-eat, QUAKER, CAP has 2.3 times more Carbohydrate than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 1.4 times more Energy, 5.4 times more Fat, 1.5 times more Saturated Fat, 77.3 times more Omega 3 and 8.7 times more Omega 6 than Cereals ready-to-eat, QUAKER, CAP.
• Both Cereals ready-to-eat, QUAKER, CAP and Dried Beechnuts offer comparable quantities of Protein per one pound.
• 1 pound of Cereals ready-to-eat, QUAKER, CAP provide inadequate amounts of Omega 3